Kettlebell Swings | CrossFit Durham - Part 4
410 W Geer St, Durham, NC 27701 (919) 907-1233

Tag

kettlebell swings

WOD for 100915

CFD is going to the NC State Fair on October 22nd!  Check it out! WOD Strength: Hang Snatch 3-3-3-1-1-1 Start around 60% and work up to 85% 1RM by the last set Metcon: Minutes 0-5 4min AMRAP/1min Rest 4 Burpees 6 Pull-Ups 12 KB Swings (70/53) Minutes 5-10 500m Row (MAX EFFORT) Minutes
Read More

That’s My Policy

WOD Strength: Back Squat 5-5-5-3-3-3 Start around 60% and work up to 80% 1RM by the last set Metcon: 16 Minute Running Clock Every 2minutes 150m Run (Hutchins Auto Sign) 12 KB Swings (63/44)
Read More

They Gotta Front

Our 6 week strength programming cycle begins today.  You can check it out here WOD Strength: 1 Clean Pull + 1 Hng Pwr Clean + 1 Clean 6 sets  Working up as heavy as possible Metcon: Run 800m Then, 3 Rounds 10 Ring Dips 10 Pullups 20 RKB (70/52) Then, Run 800m
Read More

How Can I Forget You

Join us for a CFD Shop Night at lululemon Southpoint on Sunday, 9/27! WOD Strength: 2 Snatch Shrug (high hang high pull) + 1 Hang Snatch 6 sets of the complex Pendlay Rows w/snatch grip sets of 5 between each complex (video) Metcon: 3 Rounds 10 Deadlifts (bodyweight) 10 Russian KB Swi
Read More

Takin It Next Semester

Great job to everyone who competed in the CrossFit Total this weekend!  Shout out to the Champs, Phil and Krista! WOD Skills: Strength: Snatch Push Press 2-2-2-2-2-2 As heavy as possible.  Take the bar from the rack. Metcon: 5 rounds for time: 5 Full cleans (185/135) 20 American KB Sw
Read More

My Room Is Still Messed Up

CrossFit Total is Saturday!  1RM Squat, Press, and Deadlift – 9-11am.  No regular WODs! WOD  Skills: Crawling drills Strength: Push Press 5-5-5-3-3-3 First set around 60% 1RM, last set, or two, at 85% 1RM Metcon: 5 Rounds: 25 Russian KB Swings (52/35) 15 Plyo Pushups (see video above
Read More

Pancake Breakfast Day!

  We’re having a Protein Pancake Breakfast TODAY during the WODs!  Join us!   WOD Strength: Take 20 minutes to make up a missed strength workout from the last week Metcon: Teams of 2 AMRAP in 20 minutes: 60 Calorie Row, 60 Kettlebell Swings (52/35) 50 Calorie Row, 50 Box Jum
Read More

Hard Enough Just Trying To Be Yourself

Join us for our August Thirsty Thursday this Thursday evening at 7:30pm at Surf Club! WOD Skills: Hip Mobility Strength: Deadlift  10-10-10-10 @ 60% 1RM Metcon: AMRAP in 8 Minutes: 1, 2, 3, etc Reps of each Box Jumps (30/24) KB Swings (70/52)
Read More

Mowed One Too Many Lawns

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2, AMRAP in 20 minutes: 60 Calorie Row, 60 Kettlebell Swings (53/35) 50 Calorie Row, 50 Box Jumps (24/20) 40 Calorie Row, 40 Burpees 30 Calorie Row, 30 Wall Balls (30/20) 20 Calorie
Read More

Reach Out And Touch Someone

Join us TOMORROW morning at 9am for an Olympic Weightlifting Meet Q&A!  Want to learn how a Meet works?  This is your chance.  Everyone welcome! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week.   Metcon: “TK” AMRAP in 20 minutes: 8
Read More